All students in HPR 101 (Weight Training) should begin with a 5 minute warm-
up such as walking around the track, on a treadmill or bike and end like-wise— with a 5 minute cool-down. This is in accordance with ACSM (American College of Sports Medicine) guidelines.
There are 16 workout days in this class, therefore 16 workouts. Each exercise
(unless otherwise noted) should consist of 3 sets of about 8-12 repetitions (up to 15 is fine though) as advised by the American College of Sports Medicine. A rest period between sets of 2 to 3 minutes is recommended but some may not want to wait that long between their sets.
Go lighter instead of heavier when trying to choose a weight if you are uncertain!
Workout Protocol
3 separate workouts will be provided: Beginner, Intermediate or Advanced.
Beginners have either never worked out with weights or are very new to weight
training.
Intermediates have 6 + months of training.
Advanced participants have been lifting for at least one full year and feel confident in what they do.
Workout # 1, Thursday, August 23
1. Lat-pulldowns: 3 sets of 8-15 reps
2. Standing dumbbell concentration curls: 3 sets of 8-12 reps 3. Dumbbell bench press: 3 sets of 8-15 reps
4. Standing cable tricep pressdowns: 3 sets of 10-15 reps 5. Leg press: 3 sets of 10-15 reps
6. Leg curl (lying or seated): 3 sets of 10-15 reps 7. Planks (front, R & L): 3 sets each w/15 second hold 8. Lower back machine: 3 sets of 10-15 reps
Workout # 2, Tuesday, August 28
1. Dumbbell incline chest press: 3 sets of 8-15 reps 2. Dumbbell 1-arm rows: 3 sets of 8-12 reps
3. Standing barbell shoulder press: 3 sets of 8-12 reps 4. Standing dumbbell hammer curls: 3 sets of 10-15 reps 5. Standing cable tricep pressdowns: 3 sets of 10-15 reps 6. Step-ups: 3 sets of 10 reps (each leg)
7. Abdominal machine: 3 sets of 15 reps
8. Side-slides: 3 sets of 8-10 reps (each side—R & L)
Workout # 3, Thursday, August 30
1. Leg extensions: 3 sets of 10-15 reps 2. Lying leg curls: 3 sets of 10-15 reps 3. Leg press: sets of 10-15 reps
4. Standing barbell shoulder press: 3 sets of 10-15 reps 5. Side-slides: 3 sets of 8-10 reps (each side—R & L) 6. Standing abdominal cable crunch: 3 sets of 10-15 reps 7. Dumbbell 1-arm rows: 3 sets of 8-12 reps
8. Dumbbell bench press (flat): 3 sets of 10-15 reps
Workout # 4, Tuesday, September 4
1. Lower back machine: 3 sets of 10-15 reps
2. Planks (front, R & L): 3 sets each w/15 second hold 3. Standing dumbbell hammer curls: 3 sets of 10-15 reps 4. Standing cable tricep pressdowns: 3 sets of 10-15 reps 5. Step-ups: 3 sets of 10-12 reps (each leg)
6. Standing dumbbell shoulder press: 3 sets of 10-15 reps 7. Barbell bench press: 3 sets of 10-15 reps
8. Lat-pulldowns: 3 sets of 10-15 reps
Workout # 5, Thursday, September 6
1. Seated Russian twists (medicine ball or plate): 2 sets of 40 reps 2. Super man: 2 sets with a 15 second hold
3. Leg press: 3 sets of 10-15 reps 4. Lying leg curls: 3 sets of 10-15 reps
5. Incline barbell bench press: 3 sets of 8-12 reps 6. Lat row (horizontal): 3 sets of 8-12 reps
7. Standing cable-tricep pressdowns: 3 sets of 10-15 reps 8. Standing dumbbell Hammer curls: 3 sets of 10-15 reps
Workout # 6, Tuesday, September 11
1. Step-ups: 3 sets of 10-12 reps (each side—R & L) 2. Planks (front, R & L): 3 sets each w/15 second hold 3. Standing barbell shoulder press: 3 sets of 10-15 reps 4. Dumbbell chest press (flat): 3 sets of 10-15 reps 5. Dumbbell 1-arm rows: 3 sets of 8-12 reps
6. Side-slides: 3 sets of 8-10 reps (each side—R & L) 7. Standing dumbbell shoulder press: 3 sets of 8-12 reps 8. Super man: 3 sets with a 15 second hold
Workout # 7, Thursday, September 13
1. Lat-pulldowns: 3 sets of 8-15 reps
2. Dumbbell 1-arm rows: 3 sets of 8-12 reps 3. Barbell bench press: 3 sets of 8-12 reps 4. Dumbbell incline press: 3 sets of 8-12 reps
5. Standing Dumbbell shoulder press: 3 sets of 8-12 reps 6. Abdominal machine: 3 sets of 10-15 reps
7. Lower back machine: 3 sets of 8-12 reps
Workout # 8, Tuesday, September 18
1. Planks (front, R & L): 3 sets each w/15 second hold 2. Side-slides: 3 sets of 8-10 reps (each side—R & L) 3. Leg press: 3 sets of 10-15 reps
4. Lying leg curl: 3 sets of 10- 15 reps 5. Leg extensions: 3 sets of 10-15 reps
6. Standing dumbbell hammer curls: 3 sets of 10-15 reps 7. Standing cable-tricep pressdowns: 3 sets of 10-15 reps 8. Standing dumbbell shrugs: 3 sets of 10 reps
Workout # 9, Thursday, September 20
1. Step-ups: 3 sets of 10-12 reps (each side—R & L) 2. Leg extensions: 3 sets of 10-12 reps
3. Leg press: 3 sets of 10-15 reps
4. Standing dumbbell concentration curls: 3 sets of 10-15 reps 5. Standing (overhead) tricep cable presses: 3 sets of 10-15 reps 6. Standing dumbbell shoulder presses: 3 sets of 10-15 reps 7. Standing dumbbell shrugs: 3 sets of 10 reps
8. Side-slides: 3 sets of 8-10 reps (each side—R & L)
Workout # 10, Tuesday, September 25
1. Planks (front, R & L): 3 sets each w/15 second hold 2. Side-slides: 3 sets of 8-10 reps (each side—R & L) 3. Super man: 3 sets with a 15 second hold
4. Lat-pulldowns: 3 sets of 8-15 reps
5. Dumbbell 1-arm rows: 3 sets of 8-12 reps 6. Barbell bench press: 3 sets of 8-12 reps 7. Dumbbell incline press: 3 sets of 8-12 reps
8. Standing dumbbell shoulder presses: 3 sets of 10-15 reps
Workout # 11, Thursday, September 27
1. Lower back machine: 3 sets of 10-15 reps
2. Planks (front, R & L): 3 sets each w/15 second hold 3. Standing dumbbell hammer curls: 3 sets of 10-15 reps 4. Standing cable tricep pressdowns: 3 sets of 10-15 reps 5. Step-ups: 3 sets of 10-12 reps (each leg)
6. Standing dumbbell shoulder press: 3 sets of 10-15 reps 7. Barbell bench press: 3 sets of 10-15 reps
8. Lat-pulldowns: 3 sets of 10-15 reps
Workout # 12, Tuesday, October 2
1. Step-ups: 3 sets of 10-12 reps (each side—R & L) 2. Planks (front, R & L): 3 sets each w/15 second hold 3. Standing barbell shoulder press: 3 sets of 10-15 reps 4. Dumbbell chest press (flat): 3 sets of 10-15 reps 5. Dumbbell 1-arm rows: 3 sets of 8-12 reps
6. Side-slides: 3 sets of 8-10 reps (each side—R & L) 7. Standing dumbbell shoulder press: 3 sets of 8-12 reps 8. Super man: 3 sets with a 15 second hold
Workout # 13, Thursday, October 4
1. Planks (front, R & L): 3 sets each w/15 second hold 2. Side-slides: 3 sets of 8-10 reps (each side—R & L) 3. Leg press: 3 sets of 10-15 reps
4. Lying leg curl: 3 sets of 10- 15 reps 5. Leg extensions: 3 sets of 10-15 reps
6. Standing dumbbell hammer curls: 3 sets of 10-15 reps 7. Standing cable-tricep pressdowns: 3 sets of 10-15 reps 8. Standing dumbbell shrugs: 3 sets of 10 reps
Workout # 14, Tuesday, October 9
1. Lower back machine: 3 sets of 10-15 reps
2. Planks (front, R & L): 3 sets each w/15 second hold 3. Standing dumbbell hammer curls: 3 sets of 10-15 reps 4. Standing cable tricep pressdowns: 3 sets of 10-15 reps 5. Step-ups: 3 sets of 10-12 reps (each leg)
6. Standing dumbbell shoulder press: 3 sets of 10-15 reps 7. Barbell bench press: 3 sets of 10-15 reps
8. Lat-pulldowns: 3 sets of 10-15 reps
Workout #15, Thursday, October 11 (FALL BREAK)
1. Step-ups: 3 sets of 10-12 reps (each side—R & L) 2. Planks (front, R & L): 3 sets each w/15 second hold 3. Standing barbell shoulder press: 3 sets of 10-15 reps 4. Dumbbell chest press (flat): 3 sets of 10-15 reps 5. Dumbbell 1-arm rows: 3 sets of 8-12 reps
6. Side-slides: 3 sets of 8-10 reps (each side—R & L) 7. Standing dumbbell shoulder press: 3 sets of 8-12 reps 8. Super man: 3 sets with a 15 second hold
Workout # 16, Tuesday, October 16
1. Lat-pulldowns: 3 sets of 8-15 reps
2. Dumbbell 1-arm rows: 3 sets of 8-12 reps 3. Barbell bench press: 3 sets of 8-12 reps 4. Dumbbell incline press: 3 sets of 8-12 reps
5. Standing Dumbbell shoulder press: 3 sets of 8-12 reps 6. Abdominal machine: 3 sets of 10-15 reps
7. Lower back machine: 3 sets of 8-12 reps
8. Side-slides: 3 sets of 8-10 reps (each side—R & L)
ACSM’s Guidelines for Exercise Testing and Prescription (8th ed.). (2010). Baltimore,